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Fitness Testing
Test Why???? Coaching Points
Position the bar across the front of the shoulders and the collarbones. Take a narrow grip with the bar resting on the midpoint of the fingers. Heels rooted throughout the lift Flex knees over toes Sit and spread! Finish descent when upper leg parallel with the floor Maintain an upright torso as possible Drive up forcefully on the ascending phase

Appropriate Warm-Up / Loading Patterns

Have an extended pre-hab including dynamic stretches, body weight squats, lunges etc. DO NOT STATIC STRETCH. Time to get on the bar: Olympic Bar: Slowly down, pause at bottom then explode up 5 reps x 1 set 60% 1RM: 3 reps x 1 set 80% 1RM: 1 rep x 2 sets TEST - Keep raising 2-5kg until failure, 3-5 minutes between tests

Visual Demonstration

1RM Front Squat

This is a performance indicator of your maximal strength of the lower body.

1RM Bench Press

This is a performance indicator of your maximal strength of the upper body.

Have an extended pre-hab including dynamic stretches, Hands just outside shoulder width apart controlled press-ups etc. Retract shoulders and lower the bar in a controlled DO NOT STATIC STRETCH. motion Time to get on the bar: Lower to mid-lower chest tucking elbows in Olympic Bar: Slowly down, pause at bottom then explode up 5 Forcefully push your body away from reps x 1 set the bar on the ascent to full extension 60% 1RM: 3 reps x 1 set of the arms. 80% 1RM: 1 rep x 2 sets TEST - Keep raising 2-5kg until failure, 3-5 minutes between tests
Feet placed hip width apart and position yourself under the Have an extended pre-hab including dynamic stretches, body vertex. Before jumping, have a quick and shallow dip of the knee. The weight squats, lunges etc. slower and deeper the dip is, it is likely to impair force DO NOT STATIC STRETCH. production. Squat with Olympic Bar: Slowly down, pause at bottom then Produce maximal force when jumping by explosively explode up 5 reps x 1 set extending your hips, knees and ankles. Allow yourself and arm 60% 1RM: 3 reps x 1 set swing for momentum. Extend the arms overhead and try to hit the vertex at the peak Rest 4 minutes of your jump. TEST - Keep raising 2-5kg until failure, 3-5 minutes between Make sure you have a soft knee landing and admire your score tests ... Next Level.

Standing Vertical Jump

The standing vertical jump is an appropriate test to monitor the explosive strength / powerof the lower body.

30-m Sprint

30-m sprint monitors mainly your acceleration, but can indicate your maximal speed

The run is from a 2-point start, this requires a split stance with legs slightly bent. Have your centre of mass over your front foot by leaning the torso forwards keeping your chest out and maintaining a straight back. Drive forcefully into acceleration, maintaining a forward lean and stride frequency for the first 2025m. Once you have reached 20-25, the torso should become more upright and increase stride length.

Have an extended warm-up including raising the heart rate, dynamic stretches and running mechanics DO NOT STATIC STRETCH. Have 5 falling start 20-m sprints: 70% pace x 1 80% pace x 1 90% pace x 1 Max Pace x 2 Rest 4 minutes TEST - Maximally sprint for 30-m, if you have the equipment try and take 10 and 20-m splits, total of 3 sprint. Rest 3-5 minutes between tests

Cooper Run Treadmill Test

In my view, there are better tests than the cooper run Run on the treadmill for 12-minutes , try and to monitor your aerobic clock as much distance as possible in the capacity. However I have alloted time. implemented this as it is a Stay tall, long strides and maintain a strong simple test with minimal breathing pattern. equipment.

Have an extended warm-up including raising the heart rate, dynamic stretches and running mechanics DO NOT STATIC STRETCH. Have a steady jog on the treadmil for 3 minutes. Rest for 3 minutes and intake plenty of fluid. TEST - Time to run for your life! Make sure you have a walking cool down prior to the test. Enjoy!